The practice of exercise for diabetics is crucial for diabetes management. A large number of individuals hold the view that diabetes management entails more medication and diet. However, as far as exercise is concerned for a diabetic, it impacts blood sugar management, weight watching and even boosting one’s health.
Regular physical activity also increases the efficiency of how the body utilises insulin, helps in cardiovascular conditioning and prevents the resulting ailments that come as a result of diabetes such as heart attack and neuropathy.
Moreover, exercise has emotional health benefits whereby it enhances the mood and minimises stress levels and this is very significant for diabetic patients where high levels of stress hormones tend to increase blood sugar levels.
Why Exercise is a Must for Diabetics
Regular exercise offers numerous benefits for individuals with diabetes. Here are some main advantages:
Improved Blood Sugar Control
Physical activity influences the body’s blood glucose levels by improving the effectiveness of insulin within the body. This is very crucial in the control of diabetes in subjects whether diabetic one or two. As many beneficial ways of performing exercise regardless of the blood glucose levels are there, the blood glucose levels will not rise up beyond a certain using reed less medications and hence controlled levels.
Also Read: How to Monitor Your Blood Sugar Levels: Devices, Apps, and Tips
Improved Sensitivity to Insulin
These and other benefits for diabetic patients explain the reason for the insulin sensitising effect of physical activity, which allows keeping the sugar levels of the day within the optimal range. This factor is important for both types of diabetes and usually calls for lesser doses of medications or withdrawal of some medication. Where there is also benefit to the patients is in the effectiveness of control of glucose with minimal doses of insulin and better blood glucose levels over a more extended period effectively decreasing long term consequences of diabetes.
Weight Management
Moreover, it is very important for Type 2 diabetics to keep their body weight within the recommended range. Physical activity promotes not only weight loss but helps, as well, the weight control due to metabolic effects making it possible to regulate sugar more effectively. The same goes for people who have Type 1 Diabetes, who should exercise in order to prevent weight gain that may lead to difficulties in controlling diabetes.
Heart Health and Blood Pressure
Diabetes is a risk factor for cardiovascular problems. However, engaging in aerobic physical activities on a regular basis can help strengthen one’s heart, control blood pressure and prevent the risk of suffering from heart attack or stroke. In fact, the effects of physical activity for diabetic patients go beyond the glycemic control and promote the overall well-being of their cardiovascular system, which is an area that is at high risk of diseases amongst most diabetes patients.
Mental Health and Stress Reduction
Endorphins, the hormones which are released during exercise, also known as the “happy” hormones, help relieve stress and enhance one’s mood. Stress control, as opposed to the comorbid conditions themselves, is a vital element in diabetes management because stress hormones aggravate hyperglycemia. Exercise helps maintain balance in both body and mind. Additionally, regular physical activity alleviates the psychological burden of living with diabetes.
Also Read: Breathing Techniques to Reduce Stress
What Exercises are Ideal for People with Diabetes?
Aerobic Exercises
Walking, cycling, swimming and other aerobic activities help control blood sugar levels.
This is because such exercises elevate the heart rate and thus improve blood circulation within the body. This is beneficial both in controlling blood sugar levels and enhancing heart health. Try to perform at least thirty minutes of moderate-intensity aerobic exercise on most days of the week.
Strength Training
Strength training, more particularly weight lifting or the usage of resistance bands, increases the muscle mass. Which is critical because effects of insulin are more pronounced in muscle tissue than in other types of tissues. Strength training also reduces weight by enhancing the utilization of glucose. It is also important to note that if a person engages in two or more strength training programs per week, the outcome will greatly control the diabetes.
Flexibility and Balance Exercises
For elderly people or those with mobility issues, flexibility and balance exercises such as yoga or simple stretches are great alternatives.
These exercises are important in improving the range of motion and balance within joints hence preventing unnecessary injuries which is very important for diabetics whose feet and legs are easily injured.
Interval Training (HIIT)
High-Intensity Interval Training or HIIT is characterized by intervals of intense effort and rest, which improves one’s aerobics and balances sugar levels in the body. Intense workouts should be handled with care and a physician should be consulted before trying out such workouts especially if one has issues such as diabetes with neuropathy or cardiovascular problems.
Also Read: Top 10 Natural Ways to Boost Your Immune System
How Diabetics Can Start an Exercise Routine
Consult Your Doctor
Before Starting Before you undertake any additional exercise program, it is very important that you contact your physician or primary care provider, especially taking into consideration any complications such as neuropathy, heart disease, etc. Your physician will be able to recommend the best types of exercises according to your condition, suggest to you possible changes regarding your medications or food, or help you adapt to your new physical regime in any way.
Start Small and Gradually Increase Intensity
If you are just starting to exercise, do not do too much in terms of time and energy. When it comes to exercise, the first step is usually to walk for about ten minutes after meals or perform an activity that one can engage in without tiring him/her self too much over time. It’s important to avoid straining too much during the initial stages. This is because being overly ambitious with regards to exertion often results in exercise being non-existent in one’s lifestyle.
Consistency is Key
Ensure that you engage in light exercises for about one hundred and fifty minutes in a week, say walking or swimming. It is worth noting that engaging in regular exercise does not create the problem of blood sugar maintenance and control worsening the case of diabetes.
Monitor Blood sugar levels
In addition, monitor yourself for glucose levels too before, during and after the workout. There are different blood sugar level reactions in every patient exercising on activity. Such as low blood sugar and high blood sugar. In patients whose physical activity affects blood glucose levels, insulin or carbohydrate dosing will be different from those whose blood glucose is not affected by activity.
Overcoming Challenges and Staying Motivated
How to Stay Motivated to Exercise with Diabetes?
Set Achievable Goals
Begin with achievable targets such as step up to a certain number of steps in a day or take part in local fitness activities. Accomplishment of smaller goals can inspire you to remain physically active as time goes by.
Find a Workout Buddy
A partner cannot only help you to be more responsible to exercise but makes it fun as well. You can also look for places that have fitness classes or join a friend to workout on a regular basis.
Track Progress with Apps
There are many fitness programs that monitor your metabolic activity and also record your blood sugar levels. This aids in tracking progress and gives the person useful information on the relationship between exercise and his or her diabetes which enhances compliance with the program.
Conclusion
Exercise is not optional for diabetics: it is compulsory. Physical activity on a regular basis also tends to improve blood sugar monitoring, increases sensitivity to insulin, assists one in controlling body weight as well as cardio and mental health. For high blood sugar patients, exercise is one of the vital weapons in the management of diabetes and integrating it in one’s daily routine, goes a long way towards living a healthier life.
In any case, before undertaking a new physical regimen, it is always prudent to consult one’s medical practitioner, and progression should be at a steady pace rather than in a burst for effective outcome.
